6 Best Stretches After Cycling Class
After hopping off the stationary bicycle, the burning in legs and lower back often drives my students to distraction. Since I started teaching cycling classes, I have found several exercises that have proven beneficial to helping students beat back the good burn, and enjoy the rest of their days without feeling a dull ache throughout their lower bodies.
I always advise my students that it is best to wait five to ten minutes after class has ended. This gives you the opportunity to rehydrate, and unwind from the ride. It also allows for your heart rate to come down to have a more calm and focused stretch.
External Hip Rotation
One of the sorest spot on any student’s body after biking for an hour are the outer thighs. An external hip rotation helps improve blood flow, and releases enough helpful endorphins to deaden the burning sensations of well-used muscles.
It is very easy to do. Just have your students stand with their feet about hip-distance apart, with their hands resting on the hip bones. Have them draw one of their knees up to hip-height, making a right angle. Then twist their hip so that the knee is pointing off to the side. Do each leg ten times. The whole exercise can be accomplished in five minutes.
The Irked Gorilla
Called by many names, including the “Angry Gorilla,” this stretch does wonders for the whole lower body. Keep your students’ feet shoulder-width apart and have them grab their toes. If they need leverage, have them push their hips backwards and drop their glutes to heel height. Just make sure their knees are kept behind their toes.
Once the students are in this position, have them lift their chest up and look around. With them using them hips and glutes, stand up and do it again. I find that doing this stretch three to four times helps reduce a great deal of stress throughout my lower back and legs.
Still Glute Stretch
This is a very simple stretch to show students. With your legs hip-width apart, lift one up at the knee and make a “4” shape across the other knee. Then, with your hands on your hips, take a bow. Do this with the other leg five times, and you are good to go.
It is advisable to have something to grab on to, just in case you lose your balance. Advise students to do this next to a wall, or at least right next to a bike (if it is securely bolted to the floor.)
Downward Triangle Stretch
I have found this to be one of the best all-body stretches for any occasion, especially when trying to help students get used to stretching. Start off like you are about to do some pushups and push your hips up, until you form a pyramid. It is important to have your arms under your shoulders to get the right angle. Next, drop to the ground by pushing through your heels. When you get close, draw a knee toward your hand (of the same side.) Ideally, your foot should cross your body. Hold for a second, and then return the leg to the starting position. Repeat the whole process, alternating legs, for about five minutes or you complete three full cycles.
This is a great exercise for the class as a whole to complete after a ride, if there is enough room beside the bikes.
The Dynamic Hip Flexor Stretch
Start off in a plank position, and raise yourself so that you are sitting on your knees, with your legs behind you. Extend one leg, forming a right angle at the knee. With your arms stretched over your head, lean forward on the knee until you can’t go any further. Pushing with your hips makes the stretch a great deal easier.
Retract your leg and do the same with the other one. Keep going until you do five full sets.
This stretch strengthens the core and provides relief for many muscles in your lower back and legs. It is highly recommended to show this to students that need assistance in building stamina and balance.
Marching Soldier Toe Stretches
This stretch loosens up the hamstrings, lower back, and glutes. Additionally, it helps tone the upper body.
Standing straight, kick one leg up as much as you can, and grab it with your opposite arm. Hold it for a few seconds, and then release. Do the other leg, and then rest for a second. Continue until you have ten complete cycles under your belt.
These exercises help me every day, and are a good way to warm up in the morning regardless of what my plans are. When showing students these exercises, make a point to ask them to talk with their doctors before starting any major exercise regimen. This will make sure that they are doing the right stretches for their health, and helps keep you from assuming responsibility for any stretch-related injuries.
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